Trying to eat better while still enjoying your favorite subs? Well, you’re not the only one on this mission. Everyone wants to enjoy some delicious meals while keeping things healthy.
Looking at the Firehouse Subs menu, you’ll be overwhelmed with dozens of options. But if you’re watching calories, protein, carbs, and sodium, it can be hard to know what to order.
Want to know about Firehouse Subs’ nutrition menu so you can order a more balanced meal? I’m here for you. I created this piece to show you how to make smarter choices without giving up on your favorite items on the Firehouse Subs menu.
Understanding Firehouse Subs’ Nutrition Menu
Firehouse Subs has a full nutrition guide for all its meals online. No menu item is left out. The guide contains information about every menu item, including:
- Calories
- Saturated fat
- Total fat
- Sodium
- Protein
- Sugar
- Carbs
This information will help you compare your options before making an order. The nutrition menu is on the official Firehouse Subs website. Go to the website, scroll to the bottom, and click on “Nutrition.” You will see the complete nutrition breakdown for subs, salads, sides, and drinks.
Firehouse Subs takes things a bit further. They offer a nutrition calculator. This lets you build a custom sub and see the complete nutrition instantly.
The calculator comes in handy for those who want to cut sodium, go low-carb, or skip cheese. They are big on customization. You can make your meal the way you like it or how it suits your nutritional needs.
Low-Calorie Sandwiches That Still Satisfy
This one is for all my food lovers who want to cut down on calories but still want to enjoy some good meals. Counting calories doesn’t mean you will give up on your favorite items at Firehouse Subs. They have many lighter options.
Here are some of my favorite subs under 550 calories. They’ve got light dressing and no extras:
- Turkey Sub: The small size has about 430 calories.
- Hook & Ladder Light: The small size has 410 calories.
- Engineer Sub: The small size is 450 calories.
- Veggie Sub: The small size with no cheese is 460 calories.
Opting for small subs is one of the easiest ways to cut calories. They are smaller in size, but that doesn’t mean they are not filling. They just don’t go overboard.
Here are some tips for people who want to go even lighter:
- Tell them not to add cheese. This will cut your meal down by about 80-120 calories.
- Go easy on the sauces – especially ranch and mayo.
- Opt for white bread instead of toasted. The white bread has less oil, which means fewer calories.
- Go all out on the lettuce, tomato, and pickles. They don’t add up in terms of calories.
A bonus tip: You can always ask for no cheese, half meat, or even lettuce wrap.
How to Customize Your Sub for a Better Balance
Firehouse Subs is all about customer satisfaction. They give you complete control over your meal. Allowing you to make it how you like.
Want more control? Just build yours.
Here are tips for creating a more balanced sub:
Choose Lean Proteins
One of the first steps to creating a better, balanced meal is choosing lean proteins. Some low-fat options you should consider are grilled chicken, turkey, and ham.
Meatballs and steaks are usually high in fat and sodium, so you should avoid them. You can have them on your cheat days. But they don’t really fit into the diet when you’re trying to keep things light and more nutritional.
Pick Your Bread Wisely
Another essential option you have to make is your bread. If you want to cut calories, I recommend you opt for white rolls. They contain fewer calories than wheat.
Gluten-free rolls are higher in calories. So you should only opt for them when necessary. By that, I mean if you’re allergic to gluten or you’re on a strict gluten-free diet plan.
Opt for Light Toppings
Many elements make your sub and add to the overall calories as well. Toppings are one of those elements to watch out for.
Hot sauce, mustard, and oil & vinegar are low-calorie toppings that will make a great addition to your sub. Cheese, ranch, and mayo contain high fat and sodium percentages. So you should avoid them if you want to maintain a low-calorie meal.
Portion Size
You shouldn’t be talking about counting calories if you want to have the large size of your favorite items. If you’re in for better calorie and sodium control, you should opt for small subs.
Large subs are more filling, but they have over 1,500 calories. The sodium can reach as high as 3,000mg for the large subs. Opt for the small portion to cut down on calories.
Add Veggies
Veggies are a great addition to any meal. Go had on them. In addition to making your meal more nutritious, veggies add crunch, color, and fiber without extra calories. Load your meal with lettuce, tomato, onion, pickles, and peppers.
Tips for Choosing Healthier Sides and Drinks
Sides and drinks can sneak in a lot of extra sugar and calories.
Here’s what to know:
Better sides:
- Firehouse Salad (no cheese or dressing): Low-calorie and filling
- A bag of apple slices (if available)
- Plain kettle chips (better than flavored or cheesy chips)
Avoid these if you’re cutting calories or sodium:
- Loaded potato soup (high in fat and sodium)
- Mac & cheese (very high in fat and carbs)
- Cookies and brownies (sugar bombs)
For drinks:
- Stick with water, unsweetened iced tea, or diet lemonade
- Regular soda can add 200+ calories and a ton of sugar
- Sweet tea? Just as bad as soda in sugar levels
Choosing water or tea keeps your meal light and balanced.
Wrapping Up
There you go! That’s all there is to know about Firehouse Subs’ nutrition menu. With Firehouse Subs, it’s all about customization. You can make your meal to suit your unique nutritional needs.
